This stir-fry comes together in under half an hour, which makes it the perfect fast food after a workout. Feel free to customize the heat level in the dish by adding more chili flakes as desired.
Tip
No tofu on hand? No problem. Replace it with a 19 oz (540 mL) can of chickpeas, drained and rinsed well.
Sweet Heat Tofu Stir-Fry
Ingredients
- 2 tsp (10 mL) grapeseed oil
- 2 tsp (10 mL) cornstarch or arrowroot flour
- 1 Tbsp (15 mL) finely minced garlic
- 1 Tbsp (15 mL) finely minced ginger
- 1 Tbsp (15 mL) unseasoned rice vinegar
- 1 Tbsp (15 mL) maple syrup
- 3 Tbsp (45 mL) low-sodium tamari or low-sodium soy sauce
- 2 Tbsp (30 mL) tomato paste
- 2 Tbsp (30 mL) water
- 12 oz (340 g) firm tofu
- 1 Tbsp (15 mL) low-sodium tamari or soy sauce
- 1 tsp (5 mL) garlic chili sauce
- 1 tsp (5 mL) toasted sesame oil
- 1 Tbsp (15 mL) maple syrup
- 1/3 cup (80 mL) cornstarch or arrowroot flour
- 2 Tbsp (30 mL) grapeseed oil, divided
- 2 cups (500 mL) broccoli florets
- 1 cup (250 mL) frozen edamame beans, thawed
- 4 green onions, ends trimmed and cut into 2 in (5 cm) lengths
- 1 tsp (5 mL) hot crushed red pepper flakes
- 2 tsp (10 mL) toasted sesame seeds, for garnish (optional)
Nutrition
Per serving:
- calories339
- protein16g
- fat18g
- saturated fat2g
- trans fat0g
- carbohydrates31g
- sugars9g
- fibre5g
- sodium757mg
Directions
01
To make sauce, in medium bowl, whisk together all sauce ingredients. Set aside.
02
To make stir-fry, start by cutting tofu into bite-sized cubes. Allow cubes to sit on clean tea towel or paper towel-lined plate for about 10 minutes to get rid of excess water.
03
In medium bowl, whisk together tamari, chili sauce, sesame oil, and maple syrup. Add tofu and toss to coat in sauce. Set aside for 4 to 5 minutes, tossing occasionally.
04
In another medium bowl, add cornstarch. Using fork, transfer cubes of tofu into cornstarch and toss to coat.
05
In large cast iron skillet over medium heat, warm 1 Tbsp (15 mL) grapeseed oil. Using fork again, transfer coated tofu cubes to pan, leaving any excess cornstarch behind. Cook tofu, turning frequently, until golden brown on all sides. Once evenly browned, transfer to plate and set aside.
06
Return skillet to burner and increase heat to medium high. Add remaining 1 Tbsp (15 mL) grapeseed oil and allow to warm for a minute before adding broccoli and sauteu0301ing for 1 minute. Add edamame and green onions and continue to sauteu0301 until broccoli is crisp-tender and edamame are warm, another 1 to 2 minutes. Add sauce, tofu, and red pepper flakes. Continue to stir-fry, stirring frequently, until sauce has evenly coated everything and has thickened slightly, about 1 to 2 minutes. Remove skillet from heat, add sesame seeds (if using), and toss to incorporate. Serve, while hot, over quinoa, if desired.
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